20 Most Popular Types of Yoga Explained Concisely By Ann Pizer - Reviewed by a board-certified physician. Updated October 06, 2016 One of the biggest hurdles to starting yoga is figuring out what kind you want to do. It's confusing because there are quite a wide variety of options available. Although almost all of them are based around the same physical postures, each has a particular unique emphasis. This cheat sheet highlights the differences so you can figure out what type is most appealing to you and get started now. To learn more, click though to a full length article on each style. Hatha Hatha is a very general term that can encompass any of the physical kinds of yoga. In contemporary yoga lingo, hatha has come to mean a slow-paced and gentle way of practicing. Hatha class can be a good place to begin a yoga practice because in provides an introduction to the basic yoga poses in a low key setting. Vinyasa Flow Like hatha, vinyasa is a general term that is used to describe many different types of classes.

Vinyasa, tends to be a more vigorous style based on the performance of a series of poses called sun salutations , in which movement is matched to the breath. A vinyasa class will typically start with a number of sun salutations to warm up the body for more intense stretching that's done at the end of class. Vinyasa is also called flow, in reference to the continuous movement from one posture the next. Anusara Founded in 1997 by John Friend, Anusara combines a strong emphasis on physical alignment with a positive philosophy based on a belief in the intrinsic goodness of all beings. Classes are usually light-hearted and accessible, often with a focus on heart opening. As of 2012, Friend is no longer associated with Anusara following nearly a year of turmoil within the yoga system he founded over his personal indiscretions. Anusara is now a teacher-led yoga school and Friend has started a new yoga style called Sridaiva (see below). Ashtanga Ashtanga is a fast-paced, intense, flowing style of yoga founded by Pattabhi Jois in the 1960s. A set series of poses is performed, always in the same order.

This practice is very physically demanding because of the constant movement from one pose to the next and the emphasis on daily practice. It was one of the first yoga styles embraced by a large number of western students and had been very influential in the evolution of yoga in the past 30 years. Baptiste Power Vinyasa Baron Baptiste is a power yoga innovator who studies many different styles of yoga, martial arts, and meditation before coming up with his own unique way of teaching yoga. His style is based on "5 Pilllars": vinyasa, ujjayi pranayama , heat, uddiyana bandha , and drishti . Classes, which are conducted in a heated room, are typically strong and sweaty. Bikram / Hot Yoga Hot yoga was pioneered by Bikram Choudhury, whose name became synonymous with yoga classes taught in a room heated to 95 to 100 degrees. The heat allows for the loosening of tight muscles and profuse sweating, which is thought to be cleansing. The Bikram method is a set series of 26 poses, but not all hot classes make use of this series.

Iyengar Based on the teachings of the yoga master B.K.S Iyengar, this style of practice is all about bringing the body into its best possible alignment, often using props such as yoga blankets, blocks, and straps to assist students as necessary. Iyengar practice usually emphasizes holding poses over longer periods of time instead of moving quickly from one pose to the next (as in a flow class). Iyengar has been very important in the development of modern yoga asana . Jivamukti This style of yoga emerged in the 1980s from one of New York City’s best-known yoga studios. Jivamukti founders David Life and Sharon Gannon were influenced by the rigor of Ashtanga yoga (see above), in combination with chanting, meditation, and spiritual teachings. They have trained many teachers who have brought this style of yoga to studios and gyms, predominantly in the U.S. and Europe. Jivamukti classes are physically intense and often include an inspirational theme selected by the teacher. Forrest Headquartered in Santa Monica, California, and gaining popularity around the U.S., Forrest Yoga is the method taught by Ana Forrest.

The performance of vigorous asana sequences is intended to strengthen and purify the body and release pent-up emotions and pain to encourage healing of physical and emotional wounds. Expect an intense workout with an emphasis on abdominal strengthening, inversions, and deep breathing. Kripalu Kripalu is both a yoga style and a retreat center in Stockbridge, Massachusetts. Kripalu is a yoga practice with a compassionate approach and emphasis on meditation, physical healing, and spiritual transformation that overflows into daily life. It also focuses on looking inward and moving at your own pace, making it a good practice for people with limited mobility due to age, weight, illness, or injury. Kundalini The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards through all the chakras . All asana practices make use of controlling the breath, but in Kundalini the exploration of the effects of the breath (also called prana, meaning energy) on the postures is essential. Kundalini exercises are also called kriyas.

Integral Integral is a gentle hatha style of yoga based on the ideas and principals of Sri Swami Sachidananda, who sought to give followers guidelines on how to improve their lives. In an attempt to integrate mind, body, and spirit, classes also include pranayama, chanting, and meditation. Moksha/Modo Moksha hot yoga was founded in Canada in 2004. In 2013, they changed the name of their affiliated U.S. studios to Modo Yoga. Both styles are based on a series of 45 poses done in a heated room. The studios are expected to adhere to environmentally conscious building and cleaning standards and to foster a sense of community for their students. Power Yoga In the mid-1990s, several prominent teacher who were well-trained in traditional yoga were looking for ways to make flow yoga more accessible to more people. The resulting classes came to be known by the umbrella term of power yoga. Power yoga was initially heavily influenced by the intensity of Ashtanga but allowed for variation in the sequencing of poses at the discretion of the teacher. Contemporary power yoga classes are essentially vigorous vinyasa flow.

Restorative Restorative yoga makes use of props to support the body as it relaxes into poses over the course of several minutes. The idea is to stay in each pose long enough to encourage passive stretching. Seated forward bends, gentle supine back-bends, and twists are examples of the type of poses that can be adapted to be restorative with the addition of props like blankets and bolsters. Sivananda The first Sivananda Yoga Vedanta Center was founded in 1959 by Swami Vishnu-devananda, a disciple of Swami Sivananda. There are now close to 80 locations worldwide, including several ashrams. Sivananda yoga is based upon five principles, including the practices of asana, pranayama , and meditation. The mastery of twelve carefully selected poses is at the core of this practice Sridaiva/Bowspring After leaving Anusara Yoga (see above) in 2012, John Friend started Sridaiva with Colorado studio owner Desi Springer. This style introduces a new alignment system, which they call the bowspring.

It's pretty different from other types of yoga in that the knees stay bent in many poses and the pelvis is always tipping forward to maintain the spinal curves. Proponents say they find a new source of strength and power from this alignment. Viniyoga Viniyoga is the term used by T.K.V. Desikachar to describe the methodology that his father, revered teacher T. Krishnamacharya , developed late in his life. It is based on an individualized approach to each student, creating a practice that suits his or her unique stage of life and state of health. Even in group classes, Viniyoga is adapted to fit each person's particular needs. Yin Yoga Yin Yoga is a practice developed by teacher Paul Grilley to stretch the body's connective tissue, particularly around the joints. In order to do this, specific poses are help over the course of several minutes. Grilley intended this practice to prepare the body to be able to sit in long meditation sessions and to act as a counterpoint to movement-oriented vigorous yang styles of yoga. Still not sure which yoga style is right for you? Take this quiz and find out what your yoga personality is!

Continue Reading Understanding Integral Yoga By Ann Pizer Updated April 25, 2016 Integral yoga follows the teachings of Sri Swami Satchidananda, who came to the United States from India in the 1960s and eventually founded the famed Yogaville Ashram in Buckingham, Virginia and many other yoga institutes. Integral is a gentle, hatha practice and classes often also include breathing exercises , chanting, kriyas , and meditation. The Integral method, so called because it seeks to integrate the mind, body, and spirit, is intended to give students the tools they need to live peaceful, healthy, joyful, useful lives. Indeed, Satchidanada’s teachings go beyond the physical practice of yoga postures: He sought to inspire students to find fulfillment in themselves and promote a peaceful existence with others. Sachidananda is also the author of many books. His translations and interpretations of the Bhagavad Gita and Yoga Sutras of Patanjali make these arcane texts comprehensible to contemporary readers and applicable to modern life.

Integral Yoga Areas of Instruction Hatha Yoga The practice of yoga postures ( asana ), breathing exercises ( pranayama ), cleansing practices (kriyas) and deep relaxation to strengthen and purify the body. Raja Yoga The Different Types of Yoga Explained. Request For Quote Yoga Disciplines - Different Types of Yoga Ananda Yoga: Ananda Yoga classes focus on gentle postures designed to move the energy up to the brain and prepare the body for meditation. Classes also focus on proper body alignment and controlled breathing. Anusara Yoga is a relatively new form of yoga (1997), which pairs strict principles of alignment with a playful spirit. Postures can be challenging, but the real message of Anusara is to open your heart and strive to connect with the divine in yourself and others. Ashtanga (or Astanga) Yoga is the name given to the system of yoga taught by Sri K. Pattabhi Jois. This style of yoga is physically demanding as it involves synchronizing breathing with progressive and continuous series of postures-a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs.

The result is improved circulation, flexibility, stamina, a light and strong body, and a calm mind. Ashtanga is an athletic yoga practice and is not for beginners. Bikram Yoga is the method of yoga that is a comprehensive workout that includes all the components of fitness: muscular strength, muscular endurance, cardiovascular flexibility and weight loss. The founder, Bikram Choudhury, was a gold medal Olympic weight lifter in 1963 and is a disciple of Bishnu Ghosh, brother of Paramahansa Yogananda, (Autobiography of a Yogi). One of the unusual but most beneficial aspects of Bikram's yoga practice is the 95-105 degree temperature which promotes more flexibility, detoxification, and prevention of injuries. This is the only yoga style that specializes in using the heated environment. Hatha is an easy-to-learn basic form of yoga that has become very popular in the United States. Hatha Yoga is the foundation of all Yoga styles.

It incorporates Asanas (postures), Pranayama (regulated breathing), meditation (Dharana & Dhyana) and kundalini (Laya Yoga) into a complete system that can be used to achieve enlightenment or self-realization. It has become very popular in America as source of exercise and stress management. The ideal way to practice the Hatha Yoga poses (asanas) is to approach the practice session in a calm, meditative mood. Sit quietly for a few moments, then begin the series, slowly, with control and grace, being inwardly aware as the body performs the various poses selected for the practice session. Do not overdo the asanas or try to compete with others. Take it easy and enjoy. Integral Yoga: This traditional type of yoga combines postures, breathing exercises, selfless service, meditation, chanting, prayer, and self-inquiry. ISHTA: Developed by South African teacher Mani Finger and popularized in the States by his son Alan, ISHTA (Integral Science of Hatha and Tantric Arts) focuses on opening energy channels throughout the body with postures, visualizations, and meditation. Iyengar Yoga, developed by yoga master B.K.S.

Iyengar more than 60 years ago, promotes strength, flexibility, endurance, and balance through coordinated breathing and poses that require precise body alignment. The poses are generally held longer than in other styles of yoga. In Iyengar, you slowly move into a pose, hold it for a minute or so, and then rest for a few breaths before stretching into another. Equipment like cushions, blankets, straps, and blocks to help the less flexible also distinguishes Iyengar from other types of yoga. Although Iyengar incorporates the traditional postures, or asanas, that make up the broader category of hatha yoga, the cushions and other props revolutionized yoga by enabling everyone -- even the elderly, sick, and disabled -- to practice. Because of its slow pace, attention to detail, and use of props, Iyengar yoga can be especially good if you're recovering from an injury. Iyengar is still one of the most popular types of yoga taught today.

Jivamukti Yoga: Developed in 1986 by Sharon Gannon and David Life, the Jivamukti Yoga method expresses the spiritual and ethical aspects of the practice of yoga that have been disregarded or devalued in contemporary times. It is a vigorous and challenging asana form with an emphasis on scriptural study, Sanskrit chanting, vegetarianism, non-violence, meditation, devotion to God and the role that music and listening play in the practice of yoga. Life and Gannon currently operate a popular yoga studio in New York City. Kali Ray TriYoga: A series of flowing, dancelike movements was developed by Kali Ray in 1980. The practice also incorporates pranayama (breathing exercises) and meditation. Kali Ray runs the TriYoga Center in Santa Cruz, California. Kripalu is called the yoga of consciousness. This gentle, introspective practice urges practitioners to hold poses to explore and release emotional and spiritual blockages. Goal-oriented striving is discouraged and precise alignment is not as important as in some other traditions. There are three stages in Kripalu yoga. Stage One focuses on learning the postures and exploring your bodies abilities.

Stage Two involves holding the postures for an extended time, developing concentration and inner awareness. Stage Three is like a meditation in motion in which the movement from one posture to another arises unconsciously and spontaneously. Kundalini practice concentrates on awakening the energy at the base of the spine and drawing it upward. In addition to postures, a typical class will also include chanting, meditation, and breathing exercises. Power Yoga is essentially yoga with brawn. It's the American interpretation of ashtanga yoga, a discipline that combines stretching, strength training, and meditative breathing. But power yoga takes ashtanga one step further. Many of the poses (also called postures or their Sanskrit name, asanas) resemble basic calisthenics -- push-ups and handstands, toe touches and side bends -- but the key to power yoga's sweat-producing, muscle-building power is the pace. Instead of pausing between poses as you would in traditional yoga, each move flows into the next, making it an intense aerobic workout. Restorative Yoga: In a restorative yoga class you'll spend long periods of time lying on blocks, blankets and yoga bolsters - passively allowing muscles to relax.

Sivananda Yoga: Like Integral Yoga, this traditional type of yoga combines postures, breathing, dietary restrictions, chanting, scriptural study, and meditation. The popular TV yoga teacher Lilias got her start practicing Sivananda Yoga. Svaroopa Yoga: New students find this a very approachable style, often beginning in chair poses that are comfortable. Promotes healing and transformation. Viniyoga: This is commonly used as a therapeutic practice for people who have suffered injuries or are recovering from surgery. It is a gentle, healing practice that is tailored to each person's body type and needs as they grow and change. Vinyasa: Focuses on coordination of breath and movement and it is a very physically active form of yoga. It began with Krishnamacharya who later passed it on to Pattabhi Jois. White Lotus Yoga: A modified Ashtanga practice developed by Ganga White which is combined with breathwork and meditation. Yin Yoga: Sometimes referred to as yoga for the joints, not the muscles, it directs the stimulation normally created by the asana into areas deeper than the superficial or muscular tissues. Yin Yoga works the connective tissues of the ligaments, fascia, joints and bones.

A significant characteristic is the long held, passive nature of the postures. While initially this style of yoga may seem boring, passive, or "soft," it can be quite challenging due to the long duration of the postures, which can last from five to twenty minutes. Types of Hatha Yoga - By Tiffiny Twardowsky Types of Hatha Yoga By Tiffiny Marinelli, MS There are a number of branches of yoga (different methods of practicing postures, breathing techniques, meditation and yoga philosophy all working toward the same goal of uniting the mind with the body) such are the branches of a tree. These include Râja yoga, Karma yoga, Bhakti yoga, Jnana yoga, Tantra yoga and Hatha yoga. This article explains the different styles of Hatha yoga, the most popular yoga practice in the West. Hatha yoga is the yoga of physical health and balance. In Sanskrit, "ha" translates into sun and "tha" into moon. The basis of Hatha yoga is bringing opposing yet complementary forces into balance. Control of the physical self is the path to enlightenment.

In the West, Hatha yoga is used primarily for enhancing physical health, strength and endurance while stilling the mind and creating a feeling of relaxation. There are several styles of Hatha yoga; many of these have specific characteristics that reflect the uniqueness of each teacher's yoga philosophy. Like individuals, styles or schools of Hatha yoga have their own personalities and beliefs toward practicing the disciplines of yoga. Distinguishing these styles are the differences in sequence, motion, alignment and overall form of the poses and the variations of breathing methods and meditation. Although the basics remain the same, the specific techniques that vary in approach outline the main differences among the many types. Regardless of age, fitness level or philosophy, there is a style for everyone interested in experiencing the physical and mental benefits of yoga. The following is a partial list of the many yoga styles. Ananda yoga unites the physical with the spiritual. Incorporating gentle exercises that emphasize deep relaxation, this style is designed to liberate and energize the body in preparation for meditation. Developed by Swami Kriyananda, through the teachings of Paramahansa Yogananda, Ananda yoga's main focus is a series of poses called "energization exercises".

These exercises involve tensing and relaxing various muscles of the body, as well as breathing techniques to consciously direct energy (the body's life force) to different areas of the body. The Ashtanga yoga system is a rigorous practice designed to strengthen and align the musculoskeletal system and balance the body's energy flow. Created by K. Pattabhi Jois, this system consists of 240 poses in six consecutive series; each pose linked by the breath. The most intensive form of Hatha yoga, its purpose is to create internal heat and energy flow to cleanse and detoxify the body. Ashtanga places equal emphasis on strength, flexibility and stamina. This style is often confused with "Power Yoga". Designed to detoxify and cleanse the body, Bikram yoga is most often practiced in a well-heated room with temperatures pushing 100 degrees Fahrenheit. Classes consist of 26 challenging poses allowing students to develop muscle tone, balance and strength. Differing from Ashtanga yoga, there is more emphasis on holding poses and this type includes breathing exercises designed to produce an internal heat called tapas. Bikram Choudhury, who sequenced the traditional 26 Hatha yoga poses, designed the style.

Started by Swami Satchidananda, Integral yoga combines all the paths of yoga to benefit all aspects of the individual. The style unites postures, breathing exercises, selfless service, meditation, chanting, prayer and self-inquiry into one approach. Promoting peace and tolerance, this gentle, yet challenging style accentuates meditative practices over anatomical form. Sessions begin with 45 minutes of postures, followed by deep relaxation, breathing exercises and finally mediation. Participants of this school are encouraged to strive towards "an easeful body, a peaceful mind, and a useful life." The class is a tranquil journey of stretching the body and calming the mind. Iyengar yoga is probably the most practiced type of Hatha yoga in the Western world. Developed by B. K. S. Iyengar, the focus of this discipline is precision in performance while concentrating on improving injuries and structural imbalances. Due to the emphasis on detail, refined movements, and precise muscular and skeletal alignment, the pace of an Iyengar class tends to be slower then other schools of yoga and consists of a fewer number of asanas. Breathing exercises are practiced, but not emphasized as in other styles.

Props such as straps, blankets and wooden blocks are commonly used to attain enhanced symmetry and lengthening of the body while offering more freedom to breathe deeply into a pose. Less concerned with the structural detail of the postures, Kripalu yoga has been described as "meditation in motion." This gentle yet challenging, introspective practice advocates students to observe and release emotional and spiritual blockages through the poses. This inner-directed form of Hatha yoga consists of 3 stages. The first stage, called willful practice, focuses on postural alignment and coordination of breath and movement. This stage is followed by willful surrender in which postures are held for prolonged periods while expanding on the release of emotion and surrendering into the pose. The third and final stage, surrendering to the body's wisdom, is complete freedom of internal tensions, trust in the body’s wisdom, and deep meditation throughout movement. Students at this stage are encouraged to explore spontaneous postures guided by the body's internal awareness. Kundalini yoga is designed to stimulate the nervous system and leave the mind feeling sharp and alive. Through the use of breath, posture, chanting and meditation, "Kundalini" energy, which is believed to be at the base of the spine, is stimulated.

This energy is consciously directed and drawn upward through the central energy channel to all seven Chakras (energy centers along the spine) allowing the body to feel rejuvenated and energized. Several breathing techniques are emphasized such as alternate nostril breathing; slow, diaphragmatic breathing; and a dynamic technique called breath of fire. Sivananda yoga embraces a five-point philosophy, which includes proper exercise, breathing, deep relaxation, vegetarian diet, positive thinking and meditation. This type of yoga is designed to appreciate and draw together all levels of human experience such as intellect, heart, body, and mind. Following a standard format, Sivananda Hatha yoga classes include a series of twelve postures, the Sun Salutation sequence, breathing exercises, relaxation, and finally, mantra chanting. The method of Viniyoga is an empowering and transformative practice created by Sri T. Krishnamacharaya. Based on the principle of “sequential process,” or vinyasa-krama, Viniyoga poses are synchronized to move with the pace of the breath so that inhalations and exhalations are articulated in varying lengths and ratios. It is a gentle style in which individual needs and capabilities are considered more important then form and execution.

Postures are tailored to the physical needs and limitations of each student, taking into account body type, emotional needs, cultural heritage, and interest. Yoga's greatest gift is teaching us to listen to our body and attune to its deep wisdom. This is called mindfulness or awareness. Achieving this awareness unites the body and mind connecting us to an internal reality that is profound, serene, and peaceful. This reality creates a deep understanding of all aspects of our being. ©2002 by Tiffiny Marinelli, MS All rights reserved. Types of Yoga | Hatha yoga, Ashtanga, Bikram, Iyengar and more... | DoYogaWithMe.com release endorphins that improve your mood and so much more... Now that you know some of the benefits of doing yoga, we begin our list of yoga styles below with classical hatha yoga . As you move down the list it goes from vigorous, flow-style classes to the more relaxing passive classes, finishing with restorative yoga. You will also find a list some of our most popular yoga videos at the bottom of each style. Hatha Yoga Hatha is a general category that includes most yoga styles.

It is an old system that includes the practice of asanas (yoga postures) and pranayama (breathing exercises) , which help bring peace to the mind and body, preparing the body for deeper spiritual practices such as meditation. Today, the term hatha is used in such a broad way that it is difficult to know what a particular hatha class will be like. In most cases, however, it will be relatively gentle, slow and great for beginners or students who prefer a more relaxed style where they hold poses longer. It can vary a lot, so it is a good idea to call the studio before attending the class. Popular hatha classes include: Hatha Yoga to Release the Lower Back - David Procyshyn (subscriber-only video) Vinyasa Like hatha, vinyasa is a general term that describes many different styles of yoga. It essentially means movement synchronized with breath and is a vigorous style based on a rapid flow through sun salutations. You may also see a vinyasa class referred to as a flow class, which refers to the continuous flow from one posture to the next.

Popular vinyasa yoga classes include: Sun Salutations III - Tracey Noseworthy Ashtanga Yoga Ashtanga is a system of yoga that was brought to the modern world by Sri K. Pattabhi Jois. If you attend an ashtanga class at a studio you will be led nonstop through one or more of the ashtanga series, while being encouraged to breathe as you move from pose to pose. Each series is a set sequence of asanas, always in the same order. It is typically fast-paced, vigorous and physically challenging. There are six series in total, increasing in difficulty as you move from the primary series on. Even though a typical class moves quite quickly, most Ashtanga studios offer Mysore-style classes, which allow students to work at their own pace and to be assessed by senior instructors. Popular ashtanga classes include: Ashtanga Yoga For Beginners - Jenni Pritchard Power Yoga Power yoga is used to describe a vigorous, vinyasa-style yoga. It originally closely resembled ashtanga and was an attempt to make ashtanga more accessible to Western students.

It differs, however, in that it is not a set series of poses, but rather allows the instructor freedom to teach what they want. Two American yogis, Beryl Bender Birch and Bryan Kest, both of whom studied with Sri K. Pattabhi Jois, are most often credited with inventing power yoga. Power yoga's popularity has spread around the world and is now taught in most studios. Because the style can vary, it is recommended that you consult with the studio or individual instructor before attending a class. Popular power yoga classes include: Power Yoga For Motivation - Tracy Noseworthy Bikram Yoga One thing you can be sure of when you attend a Bikram class is consistency. Outside of the instructor, a Bikram class is the same no matter where you go, consisting of the same, copyrighted twenty-six postures and two breathing techniques, in the same order for ninety minutes, in a room heated to 105°F (40.6°C), with a humidity of 40%. You can also be certain that you will sweat; the room is hot and the class challenges you both physically and mentally.

Founded by Bikram Choudhury, this form of hot yoga is meant to flush toxins, manage weight and allow students to move more deeply into poses. Jivamukti Yoga David Life and Sharon Gannon created jivamukti yoga in 1984, and since then have studied with a number of teachers, including Swami Nirmalananda and Sri K. Pattabhi Jois. Their classes resemble ashtanga in the vinyasa-style flow through asanas. Each class begins with a standardized warm-up sequence unique to jivamukti and often teachers will incorporate weekly themes, chanting, meditation, readings and affirmations. Iyengar Yoga The trademark of iyengar is the intense focus on the subtleties of each posture. B.K.S. Iyengar teaches his classes from his home in Pune, India and has become one of the most influential gurus of our time. In a typical iyengar class, poses are held much longer than in other schools of yoga, in an effort to pay closer attention to the precise musculoskeletal alignment within each asana.

Another trademark of iyengar is the use of props, such as blocks, belts, bolsters, chairs and blankets, which are used to accommodate injuries, tightness or structural imbalances, as well as teach the student how to move into a posture properly. Anusara Yoga The anusara style is a new system of hatha that teaches a set of Universal Principles of Alignment that underlie all yoga postures, while encouraging flowing with grace and following your heart. Founded by John Friend, the practice of anusara is broadly categorized into three parts, known as the Three A's. They include attitude, alignment and action. Sivananda Yoga Sivananda is a form of hatha founded by Swami Sivananda and brought to the west by Swami Vishnu-devananda. A class typically begins with Savasana (relaxation pose), kapalabhati and anuloma viloma, followed by a few rounds of surya namaskara. The class then moves through Sivananda's twelve asanas, which together are designed to increase strength and flexibility of the spine. Chanting and meditation can also be a part of a full-length class.

Vishnu-devananda later founded the International Sivananda Yoga Vedanta Centers, summerizing Sivananda's system into five main principles: proper exercise (asanas); proper breathing (pranayama); proper relaxation (savasana); proper diet (vegetarian); and positive thinking (vedanta) and meditation (dhyana). Viniyoga Viniyoga refers to an approach to yoga that adapts the various means and methods of practice to the unique condition, needs and interests of the individual. Created by T.K.V. Desikachar, the goal is to give the practitioner the tools to individualize and actualize the process of self-discovery and personal transformation. Kundalini Yoga Kundalini incorporates repeated movements or exercises, dynamic breathing techniques, chanting, meditation and mantras. Each specific kundalini exercise, referred to as a kriya, is a movement that is often repeated and is synchronized with the breath. The practice is designed to awaken the energy at the base of the spine in order to draw it upward through each of the seven chakras.

Brought to the west by Yogi Bhajan, this form of yoga looks and feels quite different than any other, due to its focus on repetitive, enhanced breathing and the movement of energy through the body. Kundalini For the Solar Plexis - Dawn Rabey Yin Yoga Yin yoga is a slow-paced style in which poses are held for five minutes or longer. Even though it is passive, yin yoga can be quite challenging due to the long holds, particularly if your body is not used to it. The purpose is to apply moderate stress to the connective tissue - the tendons, fascia and ligaments - with the aim of increasing circulation in the joints and improving flexibility. It was founded and first taught in the U.S. in the late 1970s by martial arts expert and Taoist yoga teacher Paulie Zink. Yin-style is now begin taught across North America and in Europe, due in large part to two of the more prominent instructors, Paul Grilley and Sarah Powers.

Yin Yoga For the Hips and Hamstrings - Sarah Jane Steele Integrative Yoga Therapy (IYT) Integrative yoga therapy brings together asanas, pranayama, mudra, yoga nidra , mantra and meditation into a complete package where they can be utilized for therapy. Founded by Joseph Le Page in 1993, IYT was an attempt to create a training program with the focus on yoga as a healing art, and has designed programs specifically for medical and mainstream wellness settings, including hospital and rehabilitation centres. Restorative Yoga Restorative is a gentle, relaxing, passive style that allows students to relax and release the body into a gentle stretch that is held for as long as 10 minutes. This style makes use of a wide range of props, including bolsters, blocks, straps and blankets. The intention is to provide support within each pose, making it easier to completely leg go.

All Types of Yoga, From Bikram to Vinyasa to Iyengar, Explained in One Chart | Mic All Types of Yoga, From Bikram to Vinyasa to Iyengar, Explained in One Chart PIN Have you ever signed up for an Ashtanga yoga class, only to learn it wasn't the slow, relaxing yoga you'd been craving? Or have you ever shown up to a Bikram yoga studio, not knowing you'd be working out in a dizzying 105 degree heat? Let's get real: Navigating the different styles of yoga — an ancient practice with thousands of years of history — can be as challenging as mastering the poses themselves. What's Bikram yoga, and how is it different from other types of hot yoga? Which type of yoga is slower-paced — and which will make you sweat your butt off? In honor of International Day of Yoga , we've explained six of yoga's many styles: Source: Mic Hatha Yoga " Hatha " is a broad term referring to the practice of poses. It applies to most yoga performed in the west — so basically, any yoga you've ever done.

Vinyasa Yoga In Sanskrit, "vinyasa" means " to place in a special way ." In this type of yoga, you'll flow through a sequence of poses, all in connection to your breath. Expect to move fast. Bikram Yoga In Bikram yoga , you'll perform 26 postures performed in a room heated to at least 100 degrees Fahrenheit — and you'll sweat your butt off. Hot Yoga When you do yoga in a heated room — but don't subscribe to Bikram's series of poses — it's just called " hot yoga ." Again, prepare for aggressive sweating. Iyengar Yoga In Iyengar yoga , you'll focus on aligning your body correctly as you perform each pose. To help with alignment, you may use props like blocks or straps. Ashtanga Yoga This intense, physically demanding style of yoga involves through a set series of poses in connection with the breath. Brace yourself for a workout.

It doesn't end there: There's Kundalini yoga , which blends physical and spiritual elements in order to awaken a so-called primal energy located at the base of the spine; Anusara yoga, a newer practice that uses physical poses to let your " inner goodness shine through "; and restorative yoga , where you perform long, passive poses to relax your body — to name but a few more. Read more: Yoga for Beginners: 9 Types of Yoga to Try Photo: Pond5 You’ve decided to finally start doing yoga — but after Googling classes in your area, your head is spinning. Should you try Ashtanga or Iyengar? And what’s the difference between hot yoga and Vinyasa? The array of options can be enough to scare newbies off the mat for good. But here’s why you shouldn’t be scared: Like cross training, incorporating a variety of types of yoga into your regular practice can help keep you balanced , says Nikki Vilella, senior teacher at Kula Yoga Project and co-owner of Kula Williamsburg. “Try a few different studios, teachers and styles.

Then, stick with the one that resonates with you for a good amount of time and be dedicated to the practice,” says Vilella. “The first day you don’t like a class shouldn’t be a reason to bolt and try something new.” RELATED: The 11 Best Yoga Apps to Get Fit on the Cheap Yoga isn’t necessarily a ‘one-size-fits-all’ practice, either. Different types of yoga might be best for different people. “A 20-year-old and a 70-year-old probably don’t need the same things,” Vilella says. “Someone who is hyper-mobile and flexible doesn’t need the same thing as someone who’s muscular and stiff .” So with all the choices out there, where do you start? Don’t lose your Ujjayi breath (that’s yogi speak for calming inhales and exhales ). We’ve got your definitive list — plus, tips for identifying the style you might like best. Yoga for Beginners: The 9 Types You Need to Know Photo: Pond5 1. Hatha It’s all about the basics in these slower moving classes that require you to hold each pose for a few breaths.

In many studios, hatha classes are considered a gentler form of yoga. However, the Sanskrit term “hatha” actually refers to any yoga that teaches physical postures . “It’s a practice of the body, a physical practice that balances these two energies. So, in reality, it is all hatha yoga,” Vilella says. Best for: Beginners. Because of its slower pace, hatha is a great class if you’re just starting your yoga practice. “All Bikram studios practice the same 90-minute sequence so you’ll know exactly what to do.” 2. Vinyasa Get your flow on in this dynamic practice that links movement and breath together in a dance-like way. In most classes, you won’t linger long in each pose and the pace can be quick, so be prepared for your heart rate to rise. Teachers will often pump music, matching the beats to the sequences of the poses. Best for: HIIT lovers. Intense exercisers might enjoy Vinyasa because of its faster pace. Runners and endurance athletes are also drawn to Vinyasa class because of the continuous movement. 3.

Iyengar Here you’ll get nit-picky about precision and detail, as well as your body’s alignment in each pose. Props, from yoga blocks and blankets to straps or a ropes wall, will become your new best friend, helping you to work within a range of motion that is safe and effective. Unlike in Vinyasa, each posture is held for a period of time. If you’re new to Iyengar, even if you’ve practiced other types of yoga, it’s good to start with a level one class to familiarize yourself with the technique. Best for: Detail-oriented yogis. If you like to geek out about anatomy, movement and form, you’ll love Iyengar — teachers share a wealth of information during class. Iyengar can also be practiced at any age and is great for those with injuries (though you should consult with a doctor first), Vilella notes. Photo: Pond5 4. Ashtanga If you’re looking for a challenging yet orderly approach to yoga, try Ashtanga. Consisting of six series of specifically sequenced yoga poses, you’ll flow and breathe through each pose to build internal heat.

The catch is that you’ll perform the same poses in the exact same order in each class. Some studios will have a teacher calling out the poses, while Mysore style classes (a subset of Ashtanga) require you to perform the series on your own. (But don’t worry – there will always be a teacher in the room to offer assistance if you need it.) Best for: Type-A folks. If you’re a perfectionist, you’ll like Ashtanga’s routine and strict guidelines. Celebrity devotees including actor Russell Brand have given Kundalini a cult-like following. 5. Bikram Prepare to sweat: Bikram consists of a specific series of 26 poses and two breathing exercises practiced in a room heated to approximately 105 degrees and 40 percent humidity. All Bikram studios practice the same 90-minute sequence so you’ll know exactly what to do once you unroll your mat. Remember, the vigorous practice combined with the heat can make the class feel strenuous. If you’re new to Bikram, take it easy: Rest when you need to and be sure to hydrate beforehand . Best for: Amateurs. Those who are newer to yoga might like Bikram because of its predictable sequence.

RELATED: How to Get the Benefits of Hot Yoga — Without Passing Out 6. Hot Yoga Hot yoga is similar to Bikram in that it’s practiced in a heated room. But teachers aren’t constrained by the 26-pose Bikram sequence. While the heat will make you feel like you can move deeper into some poses compared to a non-heated class, it can be easy to overstretch, so don’t push beyond your capacity. Best for: Hardcore sweat lovers . If you love a tough workout that will leave you drenched, sign up for a beginner-friendly heated class. Photo: Pond5 7. Kundalini Celebrity devotees including actor Russell Brand and author Gabrielle Bernstein have given Kundalini a cult-like following. Yet, this physically and mentally challenging practice looks very different from your typical yoga class. You’ll perform kriyas —repetitive physical exercises coupled with intense breath work — while also chanting, singing and meditating . The goal? To break through your internal barriers, releasing the untapped energy residing within you and bringing you a higher level of self-awareness. Best for: People looking for a spiritual practice.

Those who are seeking something more than a workout may enjoy Kundalini due to its emphasis on the internal aspects of yoga, including breath work , meditation and spiritual energy. RELATED: 7 Ways to Carve Out Time to Meditate 8. Yin Yoga If you want to calm and balance your body and mind, this is where you’ll find your zen. The opposite of a faster moving practice like Ashtanga, Yin yoga poses are held for several minutes at a time. This meditative practice is designed to target your deeper connective tissues and fascia , restoring length and elasticity. You’ll use props so your body can release into the posture instead of actively flexing or engaging the muscles. Like meditation, it may make you feel antsy at first, but stick with it for a few classes and its restorative powers might have you hooked. Best for: People who need to stretch and unwind. Keep in mind, Yin yoga is not recommended for people who are super flexible (you might overdo it in some poses) or anyone who has a connective tissue disorder , Vilella says. RELATED: Yin Yoga for Beginners 9.

Restorative While it may feel like you’re not doing much in a Restorative yoga class…that’s the point. The mellow, slow-moving practice with longer holds gives your body a chance tap into your parasympathetic nervous system, allowing you to experience deeper relaxation . You’ll also use a variety of props including blankets, bolsters and yoga blocks to fully support your body in each pose. Best for: Everyone. In particular, Vilella says it’s a good yoga practice for anyone who has a hard time slowing down, who has experienced insomnia or who struggles with anxiety . It’s also great for athletes on recovery days. Ready to try yoga? Head to DailyBurn.com for a free 30-day trial. Yoga 101: Bikram Yoga Versus Hatha Yoga | One Green Planet Yoga 101: Bikram Yoga Versus Hatha Yoga 15 Comments 1.3K Shares If you’re new to yoga, sorting through all the different types can be slightly confusing. Vinyasa, Bikram, Hatha…and the list goes on.

To help you get orientated with a few of these types, let’s compare Bikram and Hatha, two common offerings at many yoga studios across the country. According to the Sanatan (Yoga) Society , hatha yoga is concerned with “concentrating on the practice of postures (asanas) and breath control (pranayama) to energize the subtle channels (nadis) in the body.” Bikram yoga, or “Bikram” for short, is an offshoot of traditional hatha yoga created by Bikram Choudhury that consists of 26 postures and two breathing exercises. Allegedly, the postures “systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function.” Jennifer Boushy (a certified Bikram yoga instructor as of 2009 at Bikram Yoga Green Valley-Henderson and biology teacher at the University of Nevada Las Vegas) believes that Bikram is more structured than normal hatha yoga, noting that “Unlike other disciplines [of yoga], students are discouraged from modifying the postures.

We do not change the posture to accommodate the body; we change the body to accommodate the posture and vibrant health is the result.” A stark difference between traditional hatha yoga and Bikram is the heated room or “torture chamber” only found in the Bikram class. The room is heated to 105 degrees Fahrenheit with 40 percent humidity . Boushy comments on this environment saying, “These conditions maximize detoxification, oxygen delivery to the tissues of the body, and protection of the body due to increased malleability. Proper hydration is essential for healing; the heat encourages more water intake throughout the day. Although there is a substantial fear of the heat, very few people have any negative side effect from the heat; the most important factor is the student’s breathing.” In contrast to Bikram yoga, hatha yoga is not practiced in a heated environment and does not follow a prescribed set of postures. Usually, when a class is marketed as hatha, it generally means that “you will get a gentle introduction to the most basic yoga postures” and that you won’t break out in a sweat.

Boushy notes that, because every Bikram class is at a beginning level, “Bikram teachers are taught how to teach to beginners and we then gain the experience over time to teach to higher level students. Nearly every Bikram yoga class has at least one first-time student. Practitioners of 10+ years take the same class and are challenged by the same class as a first-timer.” Bikram classes always have a variety of people of different experience or levels, but more experienced Bikram students are there to help and lead by example for first-timers. “While this may seem a bit intimidating at first, it gives our practitioners the opportunity to be inspired by people of all levels. New people will see what the body is capable of doing over time and experienced practitioners have the opportunity to be inspired by a newer student’s perseverance and progress,” Boushy encourages. Both Bikram and Hatha yoga foster the development of strength , flexibility, bodily relaxation, and mental concentration.

Hatha yoga appears to be more spiritually focused than Bikram yoga, though: hatha yoga aims to awaken the dormant energy or shakti of Shiva that “animates the subtle body but is concealed behind the gross human frame.” The subtle anatomy containing this shakti is usually described as “a series of lotiform chakras wheels rising from the anal or genital area to the top of the head.” Joining both female shakti and male Shiva creates a union that is “indistinguishable from enlightenment and even immortality.” Bikram does not intend for any kind of these joining of chakras, but it does emphasis a body/ mind connection which is ultimately similar to hatha yoga. “More important than the differences between Bikram yoga and other yogas is the similarity [between all of them],” Boushy iterates, “all yoga brings people together by bringing us closer to ourselves.” No matter the type of yoga you indulge in, you’ll be doing great things for your body and soul! Hit up a class sometime soon, and let us know how how it goes in the comments! Image source: GotoVan / Flickr What is Hatha Yoga?

/ Fitness / Exercises Exercises Hatha yoga is a popular yoga choice in today's fitness community. Groups and individuals use this ancient, classic yoga style to get fit and encourage a healthy mind-body connection. Knowing more about Hatha yoga will help fitness beginners see more about how this traditional yoga practice informs newer yoga styles and brings a lot of authentic principles to a yoga routine. Origins of Hatha Yoga According to some practitioners, Hatha yoga dates back to the 15th century. Scholars refer to a treatise or publication known as the Hatha Yoga Pradipika, where some elements of Hatha yoga are indicated. Hatha yoga was a specific type of yoga activity that, in earlier times, prepared participants for meditating for a very long time. What Hatha Yoga Means Hatha yoga is sometimes called a "dual" type of yoga because it includes a duality between two opposites: the sun (in Hinda, "ha") and the moon ("tha"). Some who practice Hatha yoga call it a "yoking" yoga as it joins these two opposites together.

This main established principle for Hatha yoga leads to specific structured poses and other activities that help with body and mind "purification" through principles like asana (postures), pranayama (subtle energy control) and more. More About the Structure of Hatha Yoga In addition to the above mentioned opposites, sometimes also referred to as hot and cold, male and female, etc., Hatha yoga includes the concept of multiple "limbs" or areas of the yoga practice. Where some common yoga forms such as Ashtanga yoga are built on eight limbs, Hatha yoga, according to experts, is often based on six, each of which represent a critical component of the whole, whether it has to do with readying the mind for meditation, controlling breathing or focusing on another particular task. Hatha Yoga and Other Derivative Forms As a traditionally established type of yoga, Hatha yoga sometimes lends its historical weight to other more modern styles. For example, the yoga form known as Anusara yoga, established in the late 20th century by a man named John Friend, uses Hatha yoga as the basis for many of its activities and ideas.

It's likely that beginning yoga participants will find elements of Hatha yoga in their group or individual sessions, or in translated handbooks disseminated to a Western audience. Benefits of Hatha Yoga Those who take the time to study this ancient yoga art understand that there are some specific benefits of becoming adept at practicing Hatha yoga style. One of the main ones stems from one of the pillars of the Hatha style: breathing. Controlling breath can help improve oxygenation of the body and alleviate stress in some forms. Other elements of Hatha yoga also help with relaxing the body and fighting the stresses of the modern world. As a historical preparation for intensive meditation, Hatha yoga has a lot to offer a modern Western audience. Find out more about Hatha yoga to make it part of a daily or periodic fitness exercise regimen that works for you.

Question: Hatha, Bikram, and Integral are all types of what?
Answer: Yoga